Cook Smart for a Healthy Heart, Reader's Digest CanadaMarch 4, 2008
A lobster salad makes a luxurious meal for two people. The lobster meat is here served on a bed of peppery salad greens, shredded snow peas, grapes and new potatoes cooked in their skins, all tossed in a lime-spiked dressing.
Place the potatoes in a saucepan and cover with boiling water. Cook for about 15 minutes or until just tender. Drain and leave to cool, then cut the potatoes in half.
While the potatoes are cooling, mix together the mayonnaise, yogurt and lime rind, and season with pepper. Set aside.
Pull and twist off the lobster claws and set aside. With a sharp knife, cut the body in half lengthwise, from tail end through the head. Remove the meat from the body/tail shell and the claws. Chop all the meat into chunks. (The meat from the spindly legs can also be removed with tweezers, but this takes a lot of effort for the small amount of meat inside them.)
Toss the potatoes with the shallots, snow peas, grapes, watercress and lime dressing. Arrange the arugula on large plates and add the watercress and potato salad. Scatter the lobster meat on top and serve.
Lobster salad variations: For a lightly curried lime and honey dressing, mix together 2 tablespoons peanut oil with 1 tablespoon lemon juice, 1⁄2 teaspoon curry paste and 1⁄2 teaspoon clear honey.
Per serving: 272 calories, 21 g protein, 3 g total fat, 1 g saturated fat, 74 mg cholesterol, 40 g total carbohydrate, 22 g sugars, 6 g fibre, 502 mg sodium
Some varieties of grape are cultivated for wine, others for drying to become raisins and sultanas, and others for just eating. The nutrient content of different coloured grapes is very similar. Of all fruits, grapes have one of the highest sugar contents—mainly as glucose and fructose—and they are a good source of potassium.